"Omatoiminen WOD"

Mikko Triangle:
1min: Air bike
1min: Row
1min: Ski
Rest 60s.

Last week!

A,
Emom 20’
Min 1: 15 x Pulse Sumo Squat
Min 2: 15 x Strict High Pull
Min 3: 15 x Sumo Squat Calf Raises
Min 4: 5-5 x Modified Crab Reach
Min 5: 20 x Tuck Up
@12/20

B,
100 x Bottoms-Up Goblet Thruster for time @16/24
Timecap : 10 mins

A) Skill
Hand stand walk practice

B) 2-3 quality rounds of
3 strict hand stand push ups
5 strict toes to bar
7 kipping hand stand push ups
9 kipping toes to bar

Goal: quality and unbroken reps

C) Core work
2-3 sets
7 side plank rotations/side
14 strict weighted sit ups

3 rounds for time of

• 500-m row
• 21 push-ups
• 12 strict toes-to-rings

KEHONHUOLTO

Lämmittely kuminauhalla
• Selkä
• Rinta
• Olkapäät
• Pakara
• Reidet

Dynaamiset 1:00 / Staattiset 2:00
• Lonkan kierrot / Swan pose
• Lisko + kierto / Lisko
• Selin pakaran venytys / Selin pito kierrossa
• AKK boksilla / Puppy pose
• Kyykky pumppailu / Syväkyykky, tuettu syväkyykky
• Eteentaivutus rangan liikkeellä / Eteentaivutus
• Jalkojen kierrot / Jalakierto staattinen
• Rintarangan avaus selin / Rintarangan pito
• Käden liutus lapsen lepoasennossa / Lapsen lepoasento
• Rintarangan kierto konttausasennossa / Rintarangan alikierto

A,
Complete as many rounds as possible in 15 mins of:
10 Pull-ups kipping
10 Burpees
10 Kettlebell USA Swings@24/16kg

Goal: 5+ Rounds

B,
For time:
30 GHD Sit-ups
Double Kettlebell Front Rack Carry, pick load, 30m
20 GHD Sit-ups
Double Kettlebell Front Rack Carry, pick load, 30m
10 GHD Sit-ups
Double Kettlebell Front Rack Carry, pick load, 30m

Goal: Sub 8 min

3 Rounds for time
10 HSPU
20/16cal Ski
30 DU

Rest 3:00

3 Rounds for time:
10 T2B
20/16cal AB
30 DU

Max rounds in 6 minutes
8x Thrusters
6x Box jumps

3 x 8

Snatch balance 6 x 2
Power snatch 6 x 3
(high hang, hang, floor)
OHS 5 x 5 (heavy)